Ingredients
Scale
- 1 cup large egg whites
- 1 cup fresh spinach, chopped
- 1 small onion, finely chopped
- 1/2 cup bell peppers, diced (any color)
- 1 clove garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup low-fat cheese (optional)
- Fresh herbs like parsley or basil for garnish
Instructions
- Preheat oven: Heat the oven to 375°F (190°C).
- Sauté vegetables: Heat olive oil in an oven-safe skillet over medium heat. Add onions and bell peppers, cooking until softened (3-5 minutes). Add garlic and sauté for another minute.
- Add spinach: Stir in the chopped spinach and cook for 2-3 minutes, until wilted. Season with salt and pepper.
- Whisk egg whites: In a separate bowl, whisk the egg whites until foamy. Add a pinch of salt if desired.
- Combine: Pour the whisked egg whites over the sautéed vegetables. Gently stir to distribute the vegetables evenly.
- Bake: If using cheese, sprinkle it over the top. Transfer the skillet to the oven and bake for 12-15 minutes, or until the egg whites are set and slightly golden on top.
- Garnish and serve: Remove the frittata from the oven, garnish with fresh herbs, and let it cool for a couple of minutes before slicing. Serve warm.
Notes
- Meal prep: This frittata holds up well for meal prepping. Make a large batch, slice it into portions, and store in individual containers. Reheat for a quick breakfast throughout the week.
- Muffin option: Pour the mixture into a muffin tin for grab-and-go egg white muffins. Bake at 375°F for 10-12 minutes until the tops are golden.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Cuisine: American, Healthy
- Diet: Gluten Free
Nutrition
- Calories: 110
- Sugar: 2g
- Sodium: 190mg
- Fat: 4g
- Carbohydrates: 5g
- Protein: 14g